Category: Cruel Hall

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Track n’ Field Day

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, blackwidow, Deep State, Donkey Hammer, Matador, Pedialyte, Pound Puppies
FNGs: None
COUNT: 8
CONDITIONS: Unreasonably cold

WARMUP: Hammy stretch, Willy Mayes, high knees, butt kickers, karaoke

THE THANG: Track and field-themed beatdown:
*Rotate field events and track events
*Field is parking lot
*Track is sidewalk loop around parking lot
Grab coupon, head to field
100 meters x 4
Long jump – Broad jump across field
400 meters – 1 loop
Shotput training – 50 squat thrusters
800 relay – partner 1 1 loop, partner 2 burpees, then switch
Discus training – 50 block passes with partner/50 merkins
Open 800 – 2 loops all
High jump training – 50 tuck jumps
1600 relay – partner 1 1 lap, partner 2 burpees, then switch x2
Pole vault training – 4 sprints at pavilion/5 bubkas (or hanging knee raises)

MOLESKINE: I’ve been so sore for 2 days, how bout you? Especially the bubkas (look em up) those are here to stay!

ANNOUNCEMENTS: Plankpril!

COT: Prayers for Matador and his transition to Nashville from NY and for @poundpuppies Father in law Mike who is in the hospital.

Always thankful to lead. Much love. :heart:
-EZ

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I’m a loser

AO: cruelhall
Q: Grape
PAX: blackwidow, Donkey Hammer, Right Said, EZ-Go, Accounts Receivable, Pedialyte
FNGs: None
COUNT: 7
CONDITIONS: warm, but not warm enough to melt my ice cold heart after that Kentucky loss last night

WARMUP:
10 SSH
1 Burpee
10 Imperial Walkers
2 Burpees
10 Hillbillies
3 Burpees
10 LBAC F
4 Burpees
10 LBAC R
5 Burpees
10 OH Claps
6 Burpees
10 Seal Claps
7 Burpees
10 Moroccan Night Clubs
8 Burpees

THE THANG: To take out my frustration and sadness about being a loser, we listened to angry music and did hard things

Mosey to pavilion

4 Corners Partner Work

Corner 1
One partner does 16 Burpees
Other partner does merkins until complete
Repeat
Hold low plank for all in
Bear crawl the diagonal

Corner 2
One partner does 16 Burpees
Other partner does dry docks until complete
Repeat
Hold low plank for all in
Crawl bear to next corner

Corner 3
One partner does 16 Burpees
Other partner does WW1 until complete
Repeat
Hold low plank for all in
Crab walk the diagonal

Corner 4
One partner does 16 Burpees
Other partner does flutter kicks until complete
Repeat
Hold low plank for all in
Long mosey around the school to the playground

11’s with pull ups and Lt Dans

Long mosey to startex for Mary

MOLESKINE: thanks for having me EZ-Go! I hope to be invited back someday, which is unlikely…this group seems to be a group of winners…a group I don’t belong to

ANNOUNCEMENTS: brewsday, plankpril, murder mile

COT: prayers for peace for EZ-Go and fam in hectic season
Prayers for the Hill family and the Greene family

:grapes:

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B.E.A.C.H. B.O.D.S. :beach_with_umbrella: :muscle:

AO: cruelhall
Q: Toothless
PAX: Deep State, EZ-Go, Pedialyte, Accounts Receivable, Donkey Hammer, blackwidow
FNGs: None
COUNT: 7
CONDITIONS: Steadily soggy…but we had it made in the shade (literally) of the Cruel Hall pavilion :classical_building:

PLAYLIST: https://open.spotify.com/playlist/4zyFdHWdnCRvbNwafZcrMI?si=467e64ecea4d467b

WARMUP:
– 30 x SSH
– 10 x Willy Mays Hays
– 15 x High Knees OYO
– 15 x Butt Kickers OYO
– 10 x Carrot Pullers (pka Cherry Pickers, which makes no sense)
– 10 x Windmills

THE THANG: BEACH BODS :beach_with_umbrella: :muscle:

PAX split into 2 groups, switching off as runners for a rotation timer while the other group busts out the reps below. All PAX have to complete all reps, group waits for the 6 to transition to the next exercise.

Travel on blacktop: Mosey down, bear crawl across, bernie back, shuffle across. 2 laps each rotation.

Big boy sit-ups x 50
Euro steps x 50
Atomic merkins x 50
Crab jacks x 50
Happy crunchy frogs x 50

Modify travel to replace bear crawl with shuffle across, still x2 laps

Bulgarian split squats x 50
Outlaws x 50
Dry docks x 50
Smurf jacks x 50

MOLESKINE: The workout and tunes were admittedly the opposite vibe of the surroundings, but it was a good lift and it proved the point that you’ve gotta put in the work before you get to enjoy the results. Those BEACH BODS will be better on Spring Break for having spent the morning in the rainy Gloom today.

ANNOUNCEMENTS:
– brewsday next week
– Murder Mile at the end of the month at greenmachine

COT:
– Prayers for family coming in town, speed of life is fast
– Prayers for a cousin with a new baby, entering parenthood
– Prayers for school decision and family conversations on the topic
– Prayers for a pregnant wife, that nausea continues to abate

YHC shared that we just got back from a trip to visit my wife’s grandpa whose wife had just passed away. They had been married almost 60 years. Reminder to the PAX that we’re not guaranteed any time at all, and to take a moment of gratitude for their spouse and share an extra word of encouragement or an I love you today.

It’s always an honor and a joy to join you gents out in Crieve Hall – thanks for the warm (ish) welcome and I look forward to next time!

— Toothless :tooth:

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Groundhog Day

AO: cruelhall
Q: Esposa
PAX: Donkey Hammer, EZ-Go, Grape, blackwidow, Pedialyte, 0
FNGs: 1 0
COUNT: 6
CONDITIONS: Crisp

WARMUP: Espoga

THE THANG:
4 corners
– 5 burpees
– 10 atomics
– 15 merican
– 20 dry docks
Mode of Transport Walk lunge
3 suicides
– 10 1 leg dead lifts
– 20 lunges
– 30 side lunge
– 40 plank jacks
3 suicides
Mode of Transport Bear Claw
– 10 v ups
– 20 LBCs
– 30 bama dates
– 40 hammers
Superman it out

ANNOUNCEMENTS: Brew Ruck 2/17

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Repetitions

AO: cruelhall
Q: Works for a Guy
PAX: EZ-Go, Esposa, blackwidow, Donkey Hammer, Works for a Guy, Topanga
FNGs: None
COUNT: 6
CONDITIONS: Moist

WARMUP: The usual suspects

THE THANG:

5 tricep thingamajigs (kinda had to be there but included dipping under a bar)

10 rows

15 WW1s

20 merkins

While one guy did double farmers carry from the rails to the parking lot and back

Once everyone did farmers carry, we did it again. Twice in all.

Then 7s on church hill w/ burpees and jump squats

@ezgo took care of Mary as I had to dip at 6:13

ANNOUNCEMENTS:

@esposa believes that three-year-old with diarrhea are the cutest thing on earth

Only a few weeks left of lean packs

We should all double down after a week off because of snow

I actually wasn’t there for this part so I’m not sure about others

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The 12 days of Coupons

AO: cruelhall
Q: EZ-Go
PAX: blackwidow, Accounts Receivable, Donkey Hammer, EZ-Go, Works for a Guy, Esposa
FNGs: None
COUNT: 6
CONDITIONS:
A frosty 24 degrees with 93% humidity

WARMUP:
SSH, Imperial walkers, and Hillbillies in cadence
Mosey in front of school

THE THANG:
12 Days of Coupons
Get a block
Just like the song, start with 1, then 2 and 1, and so on
Run parking lot between sets

1 Hand stand push up
2 Squat press
3 LT Dan
4 WW1
5 KB Swings
6 Rows
7 Tricep extensions
8 Curls
9 American hammers
10 Incline merks
11 Decline merks
12 Burpees
If you get to 12 start back down the pyramid

3 Minutes of Mary: American Hammers to end

ANNOUNCEMENTS:
– #Leanpax is going strong
– FIA is recruiting women for F3 style workout on Tuesday and Thursday at 5:30am in the CHE pavilion
– Beware the holiday “flop” aka the disappointments over the past few weeks. Holidays can be filled with as much sadness as joy. Bring your whole self to the New Year, to God, and to your community. This is where real growth takes place.

Cheers with non-alcoholic #leanpax approved beers 🍻
-EZ

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#LeanPax Tune Up

AO: cruelhall
Q: Donkey Hammer
PAX: Accounts Receivable, baggervance, Black Lung, Esposa, Works for a Guy, Pedialyte, None
FNGs: 1 None
COUNT: 7
CONDITIONS: Cool

WARMUP: extended warm up and mobility work

– SSH, WMH, imperial walkers, Michael Phelps, light sprints, 90/90 hip openers, thoracic rotations, Spider-Man lunges, bear crawls/crawl bears, one minute plank, easy jog with a burnie

THE THANG: Tabata block work, 45 seconds on/15 seconds off for 18 rounds

– OH squats with block, curls, alternating block merkins, paused goblet squats, merkins with kick through and alternating front and side lunges with block

– Closed it out with some planks x 2, iron chair x 3, J.Lo’s and Alabama prom dates

ANNOUNCEMENTS:
– Convergence New Year’s Day at #greenmachine
– Convergence January 2 at #iiipillars

As we close out the year, let’s remember all the names that have been mentioned or were on our hearts throughout the year and honor them as we move forward into 2024.

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Say Boney M three time fast……

AO: cruelhall
Q: Cowboy
PAX: Accounts Receivable, EZ-Go, moneyshot, Winona, Deep State, blackwidow, Esposa, baggervance, Pedialyte, YHC
FNGs: None
COUNT: 10
Glad to be welcomed back in The Shire on a Cruel Friday.
Coming in hot makes for too
Disclaimer + Capri Lap

Warmarama –  Bro-Ga, Runners Stretch

Gather Coupons and head to the Bus Hill.

The Thang – Some college football conferences have been rightsized at the expense of others. So we chose our reps based on number of teams in each conference.
For the ACC 17 reps Chop at bottom of hill
For the Big 10 18 reps Curl at top of the hill
For the Big 12 16 reps Press at bottom of hill
For the Pac 12 2 reps Partner squat at top of hill
For the SEC 16 reps Hammers at bottom of hill
For the Sooners 16 reps at bottom of hill cause they are my favorite.

Mosey to pavillion
Tabata for 10 exercises 2 rounds – 25 sec on and 15 secs rest. Partner Up for last exercise.
Burpees
One Leg dead lifts (Coupon Optional)
Hand Release Merkins
Sit Outs
Coupon Press
Dips
Step Ups
Decline Merkins
Marine Crunches – Partner holds legs
Swap with Partner for Marine Crunches

Return Coupons

Mary – PAX Choice
And Time ……

COT – Counterama, Namearama
BOM – Gather our senses to prepare to meet the day.

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Runnin’ and Burpin’ AGAIN!

AO: cruelhall
Q: Michelin Man
PAX: Toothless, Pedialyte, Michelin Man, Accounts Receivable, The Arch, Black Widow, Donkey Hammer,, Bonsai
FNGs: 1 Bonsai
COUNT: 9
CONDITIONS: Prime. Misting rain.

WARMUP: Nah.

THE THANG: Double Indian Running Burpee Apocalypse. Last Man to the Front Run for 40 minutes with ascending and descending sets of burpees every time we got back to a starting spot. Sets went 1, 3, 5, 7, 9, 10, 8, 6, 4, 2, 1, 3, 5, 7, 9, 10, 8, 6, 4, 2. Total burpee count = 110/a double burpee apocalypse.

MARY: #cruelhall is in too good of shape. We finished with 5 minutes to spare so we hit 4 or 5 all out parking lot sprints to finish.

ANNOUNCEMENTS: Many. Check f3nashville.com/calendar/ for all of them.

COT: Many items lifted up. YHC noted that he is often not giving the best of himself to his wife and kids. Many Pax chimed in with similar feelings. Let’s take the action to prioritize our faith and family this week.

Welcome Bonsai.

MM out.

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The Pathfinder (we figured it out as we went)

AO: cruelhall
Q: EZ-Go
PAX: Accounts Receivable, baggervance, blackwidow, ccr, Deep State, Donkey Hammer, Esposa, EZ-Go, The Arch, Da Big Dill
FNGs: None
COUNT: 10
CONDITIONS:
Crispy and Coolish

WARM UP:
In cadence stretching (for some reason), Willy mays, down dog, cobra, 10 low and slow merkins, 20 SSH

THANG:
Mosey to Winston (The Churchill)

11s: Squat jumps at bottom, burpees at top

Mosey to playground, grab coupon

AMRAP 15 minutes: 5 pull ups, 10 swerkins, 15 curls for the girls, 20 mountain climbers

MARY:
Choose your own adventure round Robin – leg raises, Freddie mercs, Megan barrys, etc

ANNOUNCEMENTS:
New ruck at #smokeboots, meets at 5:15

COT:
Prayers for ARs trip this weekend, EZGo’s friend in FL, Wedding Singers daughter

Although our fearless leader @Michelin Man couldn’t make it this morning, hope we made him proud. I’m sure we’ll see him again real soon.

-EZ